WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 16.9.2026 Rest Workout

    RestDay!

  • PTG TO 18.12.2025 klo 19 Workout

    LÄMMITTELY
    12 min
    200 m soutu/hiihto
    20 x lankussa olkapääkosketus
    20 x kehonpainokyykky
    20 x AKK pohjepumppailut

    🎄AMRAP 6(min) yötä jouluun🎄
    Toinen parista on koko ajan lankussa, samalla kun toinen tekee liikkeitä
    10 x etuheilautus
    10 x pystypunnerrus

    🎅🏼AMRAP 6(min) yötä jouluun🎅🏼
    Toinen parista kannattelee kokoajan kahta kuulaa, samalla kun toinen tekee liikkeitä
    10 x maljakyykky
    10 x rengassoutu

    🎁AMRAP 6(min) yötä jouluun🎁
    Max metrit hiihtoa parin kanssa

  • Prison Gym Workout

    Hang snatch work

    slow squats w 65
    3x8

    Diane
    21-15-9
    deadlifts (155)
    HSPU (did inverted)

  • 22.4.2026 Box Step-Ups & Bench Press Workout

    Alternate B1 / B2

    B1. KB Front rack box step ups – 3 to 4 x 6-8/side @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

    B2. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

  • 24.03.2026 (PM) Workout

    Engine

    A) 2 Sets of:

    • 1000m Assault Run

    rest 90s after run
    Into,

    3 Rounds Of:

    • 12 Cal Ski
    • 10 Burpee Pull Up

    rest 2min after 3 rounds before starting second set

    Rest 5min After 2 Sets Of Part A

    B) 2 Sets Of:

    • 1000m Assault Run

    -rest 90s after run*
    Into,

    3 Rounds Of:

    rest 2min between sets

    @70-80% Effort, ei pitäis tuntuu super pahalta

  • Beach Muscles Workout

    Bunch of arm exercises with Doc Oh

  • PT Group TO 3.10. klo 17 Workout

    LÄMMITTELY
    12min amrap
    10 + 10 sivukävely kuminauhan kanssa
    10 hyvää huomenta kepin kanssa
    10 AKK - kobra
    5 + 5 45/45 asennossa lonkan aukikierto
    3 + 3 tgu alku

    RENGASTEKNIIKKAA
    - Turmariipunta
    - Kuperkeikka
    - Kulmanoja

    VOIMA KIERTOHARJOITUS
    3 x 8 mave
    3 x 8 gorillasoutu
    3 x 8 lattiapunnerrus kp
    3 x 8 arnolds press istuen

  • Saturday Grind Workout

    4x6' AMRAP, 1' rest w. partner

    alternating between

    A: 90 DU
    30 cal row
    20 pull up
    10 syncro dbl DB thruster @20/12.5kg

    B: 20 box jump
    10 syncro push up
    20 syncro KB USA swing @24/16kg
    10/10 renegade row

  • 11.3.2026 Workout warmup, Strength Workout

    2 rounds
    8 slow tempo plate squats
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    30 Speed rope skips
    +
    Once through
    250m Row
    35 Double-unders
    6 Thrusters @ 43/30kg (95/65lbs)
    10/7 (cal) Air bike
    7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
    8 Chest-to-bar pull-ups

  • 25.4.2026 EMOM 12 ( Strength ) Workout

    EMOM 12 (0:40/0:20)

    1) Sled push
    2) Farmer’s carry
    3) Rest

    – Choose challenging weights that still allow you to keep working for the whole 40-second work window each time